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  6. Soybean raw vs. Spelt

Soybean raw vs. Spelt — In-Depth Nutrition Comparison

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How are soybean raw and spelt different?

  • Soybean raw is richer in iron, copper, folate, vitamin B2, phosphorus, vitamin B1, potassium, vitamin K, and magnesium, while spelt is higher in vitamin B3.
  • Soybean raw covers your daily need for iron, 141% more than spelt.
  • Soybean raw contains 13 times more vitamin K than spelt. Soybean raw contains 47µg of vitamin K, while spelt contains 3.6µg.
  • Spelt has a higher glycemic index (63) than soybean raw (14).

Soybeans, mature seeds, raw and Spelt, uncooked types were used in this article.

Infographic

Soybean raw vs Spelt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Spelt
Spelt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +105.9%
Contains more CalciumCalcium +925.9%
Contains more PotassiumPotassium +363.1%
Contains more IronIron +253.6%
Contains more CopperCopper +224.5%
Contains more ZincZinc +49.1%
Contains more PhosphorusPhosphorus +75.6%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +52.1%
Contains more ManganeseManganese +18.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Spelt
Spelt
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +140.1%
Contains more Vitamin B2Vitamin B2 +669.9%
Contains more Vitamin B6Vitamin B6 +63.9%
Contains more Vitamin KVitamin K +1205.6%
Contains more FolateFolate +733.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +321.6%
Contains more Vitamin B5Vitamin B5 +34.7%
~equal in Vitamin E ~0.79mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Spelt DV% diff.
Iron 15.7mg 4.44mg 141%
Copper 1.658mg 0.511mg 127%
Folate 375µg 45µg 83%
Polyunsaturated fat 11.255g 1.258g 67%
Vitamin B2 0.87mg 0.113mg 58%
Protein 36.49g 14.57g 44%
Phosphorus 704mg 401mg 43%
Vitamin B1 0.874mg 0.364mg 43%
Potassium 1797mg 388mg 41%
Vitamin K 47µg 3.6µg 36%
Magnesium 280mg 136mg 34%
Vitamin B3 1.623mg 6.843mg 33%
Fats 19.94g 2.43g 27%
Calcium 277mg 27mg 25%
Starch 53.92g 22%
Choline 115.9mg 21%
Manganese 2.517mg 2.983mg 20%
Zinc 4.89mg 3.28mg 15%
Carbs 30.16g 70.19g 13%
Saturated fat 2.884g 0.406g 11%
Selenium 17.8µg 11.7µg 11%
Vitamin B6 0.377mg 0.23mg 11%
Monounsaturated fat 4.404g 0.445g 10%
Vitamin C 6mg 0mg 7%
Fiber 9.3g 10.7g 6%
Vitamin B5 0.793mg 1.068mg 6%
Calories 446kcal 338kcal 5%
Net carbs 20.86g 59.49g N/A
Sugar 7.33g 6.82g N/A
Sodium 2mg 8mg 0%
Vitamin E 0.85mg 0.79mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.132mg 0%
Threonine 1.766mg 0.443mg 0%
Isoleucine 1.971mg 0.552mg 0%
Leucine 3.309mg 1.07mg 0%
Lysine 2.706mg 0.409mg 0%
Methionine 0.547mg 0.258mg 0%
Phenylalanine 2.122mg 0.737mg 0%
Valine 2.029mg 0.681mg 0%
Histidine 1.097mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +150.4%
Contains more FatsFats +720.6%
Contains more OtherOther +172.1%
Contains more CarbsCarbs +132.7%
Contains more WaterWater +29%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +889.7%
Contains more Poly. FatPolyunsaturated fat +794.7%
Contains less Sat. FatSaturated fat -85.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.